Customised training programs

Or perhaps you've been involved for a few years and are now wondering if getting a coach is the next logical step.

In either case, the idea of working with a (new) coach can be a little daunting and even scary.

But keep in mind this ~

My job is to help busy people like you (yes, you!) achieve the results you want in the smartest way possible.

So do you have a goal in mind?

And you want some help and support to achieve that?

If so, you're in the right place!

...someone who expertly guides you and invests themselves in helping you achieve your goals

Jen has a way of adding funny comments to her programs & weekly follow ups which feel supportive and set the tone for the day. It's about having fun and it comes across every time. I know I need to get the training done as there is a purpose to every training session and eventually it will bring me the result I am after.

fear, self-doubt, nerves and uncertainty are completely normal any time you're on the edge of a new experience or challenge (and the notion that all you need to do is 'suck it up princess' is BS),

you don’t need to compromise or neglect your family to achieve the results you want, and

you’ll be a happier and more relaxed wife, partner, mother, daughter, sister and friend when you give yourself permission to chase your goals and dreams.

To achieve the results you want...

There are 3 pieces of the puzzle you need to have in place ~

Physical fitness - the fitness, strength and speed required to cross that finish line or conquer that mountain (and a training program that enables you to develop that),

Confidence and the right mindset - the tools to manage your (inevitable) fear, self-doubt, nerves and uncertainty, and

Accountability and support - the support of someone who believes in you for those moments when the self-doubt 'wobbles' strike (which is inevitable).

This also explains why generic training programs don't work for the majority of people - because at least one, and sometimes two, of these elements are missing.

These elements are the cornerstones of my philosophy as a coach and you'll have the benefit of each when we work together.

Here's how:

(1) A customised training program that enables you to develop the fitness you need

You won’t find any stock standard, “off-the-shelf” training programs here. I've never offered them and never will!

I don’t take a standard program, stick your name on the top, add some specific times for you to achieve in your training sessions and then pass it off as a “customised” program.

Instead, we’ll start from the ground up by talking about your goals, background, lifestyle, time availability, physical restraints and other commitments.

Only then do we talk about how to fit your training around those commitments. By starting this way, I’m able to develop a program - a unique, 100% customised program - that fits into your life.

You'll have the confidence of knowing your program is achievable because it's specifically designed for you. And because you'll miss fewer sessions and train more consistently, you'll see improvements quickly.

(2) Confidence, the right mindset and practical tools you can use to manage the (inevitable) fear and self-doubt

Here’s a secret most other coaches won’t tell you… training is only part of the equation.

Fears and doubts always come up when you’re testing the limits of your comfort zone by trying new things. Perhaps you stand on the start line, look around at the other competitors and think to yourself “everyone else looks so fit, I don’t belong here”. Or perhaps you’re secretly worried about “failing”, finishing last, what other people will think or if you'll mentally cope with an ultra distance event.

If you don’t have the tools and strategies to deal with these doubts, it won’t matter how fit you are or how much training you’ve done. You'll sabotage yourself and will never get the best results from all the hard work you've put in!

So throughout our time working together, we’ll explore the mental and mindset roadblocks standing in your way. (Don't worry; we’ve all got them!). And we’ll work together to develop the tools and knowledge you need to chase your goals without fear, self-doubt or guilt sabotaging your best efforts.

(3) Extra accountability & support if you need it

Read any article about the world’s most successful people and you’ll see them mention the importance of surrounding yourself with like-minded people who believe in you and what you’re trying to accomplish.

That’s exactly what you’ll find in the Sparta Chicks Arena; a community of like-minded women all over the world who are also committed to living life on their terms. If you'd like some extra accountability and support, membership of the Arena is included for the duration of your coaching program.

This amazing community will cheer for you, be there when you need some advice or support and help to celebrate your achievements.

...mindset support as much as the physical...

Mindset was my biggest challenge. On race day I followed Jen's advice and took the race piece by piece and I am happy to report I finished an hour faster than I thought I would which was amazing given the hot conditions on race day. I would recommend Jen for anyone who needs the mindset support as well as the physical – we can train our bodies to do almost anything – but the mindset is what makes or breaks an athlete in the race and that is what I took away from my training with Jen.

It's a complimentary 45 minute call that will gives us a chance to get to know one another and for you to decide if we'll be a great fit.

The fine print (‘cause there always is!)

a minimum commitment of 12 weeks is required. It can take a few weeks for us to settle on a schedule that works for you and for you to see improvements.

after the minimum commitment period, you can cancel anytime with 7 days notice.

I specialise in helping busy people. I used to be a lawyer (with a long commute!) so I know how hard it can be to balance all the different commitments in your life.

I’ve worked with runner and triathletes of all levels - from those doing their 1st ever race all the way up to Ironman triathlons and 100km trail events.

So whether you are at home raising kids, working full time, caring for ageing parents, working night shifts or juggling your kid’s sporting commitments, I’ve helped lots of everyday, busy women just like you fit your training around your life.

There’s one more thing you need to know…

This is personal to me and I treat it as a partnership. We’re a team. I want you to succeed as badly as you do.

I’m not here to dictate what your training program should look like.

I’m here to work with you to find the best way to fit your training into your busy life. So your constant and open feedback weekly - via TrainingPeaks or email/SMS etc - is critical if the program we develop is going to bring you the results you want.

...whilst being a full time working mum, I can still achieve my goals

I love that you fit my training around my lifestyle, and listened to my whinging, LOL. You are realistic about what I can achieve, provide positive feedback and understand how much effort is required to reach people's goals. Plus you provide excellent support and are creative in keeping me training when I'm injured.

Is online coaching right for me?

I've gotta be honest...

Online coaching does not suit everyone.

So it’s an important question you need to ask yourself. Over the years, I’ve worked with hundreds of athletes online. And I’ve realised that online coaching generally suits certain types of people. It suits people who ~

need – or want – to do most of their training solo (whether that’s due to work commitments or you enjoy the solitude),

are highly motivated and don’t need a group setting to get out the door every day (sure, the odd group session every week is fine, but if you can’t get out the door without people waiting for you, it’s probably not for you),

want to add structure in your training rather than making it up as you go along,

feel frustrated, like you’ve hit a wall and have stopped seeing improvements, or

have been experimenting with intervals, efforts and hill sessions but aren’t sure if you’re doing the right thing.

Also, theone essential element is open, honest and constant feedback and communication. Of course, I'll be constantly in contact with you. But it's a two-way street so you'll be expected to:

update TrainingPeaks at least once (and ideally twice) each week,

respond to emails promptly, and

feel free to discuss any questions or issues that you have on your mind. Because while I’m good at guessing, I can’t read your mind 😉

Here's why this is important....

If I don’t know what training you’re doing (or not doing) and what else is going on in your life that affects your training, I’m not coaching – I’m simply writing a program based on guesswork. And, to be honest, that’s no fun for me and it’s certainly not going to bring you the results you want.

I'm overseas. Is that ok?

Absolutely! That’s the beauty of the internet. I’ve worked with clients interstate and around the world - from Europe, to North America and even Central America - who have all achieved their goals.

Your program is delivered online. Plus with email and Skype, it’s super easy to keep the lines of communication open so you can get on with your busy life.

Have you worked with someone doing my event?

Probably!

Since I started coaching back in 2011, I've worked with athletes who have been attempting to complete anything from their first ocean swim, 5km parkun or enticer triathlon through to road marathons, trail ultra-marathons, 70.3/long course and Ironman triathlons.

And I've also helped women train for the hike to Everest Base Camp, the Camino de Santiago from France to Spain and across the Kokoda Track!

What is Training Peaks?

TrainingPeaks is an online platform - a virtual training log.

I'll set up a basic account for you (which I have access to). This enables me to upload your program into it. Then you can log-in and update it with details of your actual training sessions completed and any feedback you have. It’s easy to access via any computer or via the free app for both iPhones and Android phones.

When your program ends, I simply disable my access to your account. The account remains yours. You still have access to all your data and you can keep using your TrainingPeaks account to record your training going forward.

How do I start?

I'm glad you asked! 🙂

1. Pick which program you're interested in and book a discovery session.(And if you aren't sure which program is right for you, hit the button anyway and we can talk it though)

2. Find a day + time slot that suits you, fill out your details and answer a few short questions.

3. Then sit back and I'll call you at the time our appointment.

We'll spend some time talking about what training and races you’ve done so far, your time constraints and commitments, your injury history and your goals over the coming months and then we’ll start developing your program together. This call will take about 45 minutes.

From there, I’ll take all your information away, write your program and upload it to TrainingPeaks. You’ll be able to access it from your computer or mobile and you’ll be one step closer to your next exciting goal!

I have developed more confidence in my running..

It was a flexible program that took into account my needs and challenges. If I needed to adjust my program to fit my busy life with young kids or my husband’s training schedule, Jen was happy to work around those challenges and adjust the program. Plus she provided plenty of support, checking in with me regularly which helped with my motivation too.

Natalie Schreurs // Mum of 2. School teacher. Regular at parkrun and now a trail runner!